Comparing Nutrients in 1 kilogram Canned Mashed Sweet Potato VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Canned Mashed Sweet Potato	8%	2%	90%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Canned Mashed Sweet Potato	Dried Beechnuts	Recommended Dietary Allowance
Energy	35% 1010kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	179% 57g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	4.18% 0.71g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	178% 232g	258% 335g	130g per day for Men 19-50 years
Sugars	75% 54.5g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	44.7% 17g	NA	38g per day for Men 19-50 years
Protein	35.4% 20g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	483% 4350μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.12mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	181% 2.35mg	526% 6.84mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	65.7% 19.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.5% 110μg	283% 1130μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	57.8% 52mg	172% 155mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	72.7% 11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mashed Sweet Potato	Dried Beechnuts	Recommended Dietary Allowance
Calcium	30% 300mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	309% 2.78mg	744% 6.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	166% 13.3mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	583% 13.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	74.3% 520mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	61.8% 2100mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	NA	55μg per day for Men 19-50 years
Sodium	50% 750mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	20% 739g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Mashed Sweet Potato VS Dried Beechnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Mashed Sweet Potato versus 1 kg of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Mashed Sweet Potato vs Dried Beechnuts:

• 1 kilogram of Canned Mashed Sweet Potato has more Vitamin A than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 11.3 times more Vitamin B1, 4.1 times more Vitamin B2, 1.8 times more Vitamin B5, 2.9 times more Vitamin B6, 10.3 times more Vitamin B9 and 3 times more Vitamin C than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Dried Beechnuts provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Canned Mashed Sweet Potato as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Canned Mashed Sweet Potato vs Dried Beechnuts:

• 1 kilogram of Canned Mashed Sweet Potato has 30 times more Calcium, more Magnesium, more Phosphorus and 2 times more Sodium than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2.4 times more Copper, 1.8 times more Iron, 1.4 times more Manganese, 4.8 times more Potassium and 1.7 times more Zinc than Canned Mashed Sweet Potato.
• 1 kilogram of Canned Mashed Sweet Potato lack sufficient amounts of Zinc
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Beechnuts contains 5.7 times more Energy, 250 times more Fat, 139.5 times more Saturated Fat, 130.8 times more Omega 3, 259 times more Omega 6, 1.4 times more Carbohydrate and 3.1 times more Protein than Canned Mashed Sweet Potato.
• 1 kilogram of Canned Mashed Sweet Potato provide inadequate amounts of Omega 3 and Omega 6